Workout Of The Day Lists-NAVY SEALS

Workout of the Day Lists NavySeals.com 

100 - 50 

100 x 6 = pain 

300 

4 Miles of Fun 

Alex 

Are We There Yet? 

Bravo Zero 

Bravo Zero v2.0 

WOD's Posted to www.NavySeals.com 

• Thrusters 85lb 

• Box Jumps 

• Push-ups 

• Squats 

• 1 mile Run between sets 

• 100 Wallball 

• 100 Push-ups 

• 100 Box Jumps 

• 100 Thrusters 55lb KB 

• 100 Sit-ups 

• 100 Kettlebell Swings 55lbs 

• 25 Pull-ups 

• 50 Deadlift 135lb 


• 50 Box Jumps 20" 

• 50 Knees to Elbows 

• 50 KB Swings 1.5 pood 


Warm up: 50 double Unders, or 400 singles (jump 

rope). 50 lunges each leg. 100 sit-ups. 

Pood = apx 36lbs 


• 1 mile Run 



• 50 squats 


• 50 Burpees 


400 meter Run then 3 Rounds of: 

• 20 Wallball 20lb 10' target 

• 25 KB Swing 50 or 55lb 

• 30 Box Jumps 


1 mile Run then 3 Rounds of: 


• 25 Push Press 65lb 


• 35 Flutter Kicks 

• 400 meter Run 

Endurance Stamina 

• Dumbell snatch each side 35lbs 

• Box Jumps 

• Thrusters 75lbs 

• Pull-ups 

• 3 Mile Run 

Then Complete 5 Rounds of: 

• 10 Thrusters 110lbs 

• 30 KB Swings 55lbs 


• 30 KB Swings 55lbs 


Do 100 of all four exercises, then run 1 mile. 

then do 50 of each. 

For time 

Kipping pull-ups ok. ensure proper set-up 

(silverback) with deadlift before each lift..don't 

rush the DL and risk injury. Knees to Elbow 

(KTE): from a hang position on the bar, elevate 

your knees to your armpits, or elbows, in that 

order. slight kipping motion ok. Ensure good 

hip extension on the KB swings, and bring ball 

above forehead 

For time 

Warm up: 1 mile jog, 5 x each station in the 

workout (warm-up 5 of each exercise in the "3round 

sets" so 5 wall ball, 5 KB swings, 5 box 

jumps, 5 sit ups, etc.) Flutter kicks are 4count. 

Warm-up / Preparation: PST lite: 1.5 mile 

run for time. max pull-ups, push-ups and situps 

in 2 minutes 

100 Each. Break up the sets any way you 

would like...straight through would be burly 

5 rounds for time

Bullet Proof 

Burpee-Hell 

Connor 

Dead Ringer 

Death by Bar-bell 

Deck of Cards (version 1) 

Dick Draeger 

Embrace the Suck 

Fight Gone Bad v2.0 

Fran Gone Bad 

Frantenque 

Frelen 

Strength, Stamina 

• Pull-ups 

• KB Swings (55lb) 

• Burpees 




• 50 Burpee-Pull-ups 



• 5 Deadlift 65lbs 

• 5 Hang Power Cleans 65lbs 

• 5 Front Squats 65lbs 

• 5 Push Press 65lbs 

• 5 Back Squat 65lbs 

Strength, Stamina 

• Dead Lift 225lb 

• Ring Dip 

• Burpees 


• 12 Hang Power Clean 135lbs 

• 9 Front Squat 135lbs 

• 6 Push Jerk 135lbs 

• Hearts = Burpees 

• Diamonds = Mountain Climbers 

• Spades = Flutter Kicks 

• Clubs = Sit-ups 

• Jokers = 400m Run 

• Push Press 75lbs 

• Ring Dip 

• Burpees 

• Sumo Deadlift High Pull 75lbs 


• 7 Hang Power Clean 95lbs 

• 10 Sumo Deadlift High Pull 95lbs 

• 20 Wall Ball (20lb) 

• 20 SDHP 55lbs 

• 20 Box Jump 24" 

• 20 Push-Press 75lbs 

• Row for 20 calories 

• 90 secs Max Effort Thrusters (M95lb, W65lb) 

• 90 secs Max Effort Pull-ups 

• 90 secs Max Effort Burpee Box Jumps, minimum 

20" 

• 60 secs Rest 

21-15-9 


• Pull-ups 

Then run 10k for time 

• Thruster 95lbs 

• Pull-up 

• 50lb Kettlebell Swing 


50, 30, 20 

For time 

Max rounds in 20 mins 

21-15-9 

5 Rounds for time. 

Flutter kicks and mountain climbers are a 4 

count 

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 of 

each exercise 

20 mins as many rounds as possible 

Warm-up/Prep: 1 Mile Run 

4 Rounds - 1 min rest between each round. 

3 Rounds for Time: The structure of this 

workout is identical to Fight Gone Bad. Rotate 

from exercise to exercise after each 90 second 

interval. Each repetition counts towards 

overall score. 

For time 

21-15-9 reps, for time

Frindy 

Invictus 

Jingle Jangle 

Ladder of Death 

Man Maker 

Monsoor 

Michael Anthony Monsoor was a U.S. 

Navy SEAL killed during the Iraq War 

and posthumously awarded the Medal 

of Honor. On September 29, 2006 an 

insurgent threw a grenade onto a 

rooftop where Monsoor and several 

other SEAL and Iraqi soldiers were 

positioned. Monsoor quickly smothered 

the grenade with his body, absorbing 

the resulting explosion and most likely 

saving his comrades from serious injury 

or death. Monsoor died 30 minutes later 

from serious wounds caused by the 

grenade explosion 

20 minutes to complete: 

Fran 

21-15-9 

• Thruster 95lbs 

• Pull-up 

Then: 

Cindy 



• 15 Squats 

Intensity 


• 21 Press 95lbs 


• 21 Push Press 95lbs 


• 21 Push Jerk 95lbs 


MetCon 

• 8 x 25 yard sprints, 10 seconds rest between 

Then: AMRAP 30 minutes: 

• 7 Handstand Push-ups 


• 21 Wall Ball 20lbs 

Finish with 8 x 25 yard sprints 



Mental Stamina 

• 10 Man Makers (35lb dumbell) 

• 45 walking lunges w/ 20 pushups at # 15, 30 and 

45 



MetCon Core 

With a 20lb vest, pack or body armor 

• 800 Meter Run 

• 20 SDHP w/ 70lb KB 


• 100 yard farmer carry w/ 2 x 70lb KB 

• 40 sit-ups 

Start the clock and get to work on Fran. Upon 

completion, note your time, then continue with 

AMRAP (as many rounds as possible) of Cindy 

until you end at 20 minutes. 

Warm-up/Prep: Front Squat Work 

Front Squats do a 1-1-1-1-1- build starting at 

moderate weight to warm up and building to 

20lb below previous 1 rep max. Then do 1 rep 

at 5 lb increments until you exceed your 

previous max (assuming you can). 

The Intensity phase is compliments of our 

friends at CrossFit Invictus in San Diego. 

Invictus means "unbreakable" and is the root 

word of Victory and Invincible. 

Warm-up/Prep: 100 Squat 

Work at maximum intensity but maintain 

proper form for HSPU and Wall ball. If you 

need to scale HSPU, use a box and place your 

feet on the box, pike your back so that your 

push-up is vertical with head to ground 

Ladder is descending for thrusters only. 

Starting with 25, then 20, then 15, 10, 5, then 

10, 15, 20 and ending at 25. Do 10 pull-ups 

between each set of thrusters. Try to do 

unbroken sets of both thruster and pull-ups. 

Get into the habit of only resting for 3 breath 

cycles between broken sets 

Warm-up / Preparation: 25 Burpees 

5 Rounds for Time. If you have more than one 

guy, then do this as a team WOD with the 

team moving as fast as the slowest man. That 

means the gazelle will need to do extra work, 

not stand around, while the slow-poke finishes 

his man-makers, etc. A man maker is a 

renegade row, followed by full dumbell squat 

clean thruster. Awesome grind workout 

4 Rounds For Time. Think of Michael's last 

mission before starting this WOD. He had to 

run, lift heavy gear to his sniper hide site, carry 

shit, and he used his core to shield his 

teammates from harm. This WOD is, in a 

feeble manner, trying to simulate some of the 

pain and suffering so we can connect with him 

for a moment. Michael is a true American hero 

and a total stud - a man we honor and are, 

quite frankly, in awe of

Peak Experience 

Prisoner of War 

Ruck Suck 

Rumble 

Run 600 

Running with Angie 

Running with Angie v2.0 

Running with Angie - Mod 1 

(Angie is in a Bad Mood) 

Endurance 



• 30 KB swings (55lb) 

• 40 Wall Ball (20lb) 

• 50 Sumo-Dead-Lift-High-Pull (70lb) 

When all rounds are completed Run 2 miles 


• 100 Thrusters 45lb 






LSD / Mental Toughness 

1. If you have time (a lot - 5 hours), then do 14 Mile 

Hump w/ 20-40lb weighted backpack 

2. if time is not on your side, then do 6 mile run with 

20lb backpack, and stop every mile to do 25 x squats, 

pushups, and back-pack thrusters. 

• Box Jumps 26" 

• Push Press 65lb 

• Deadlift 185lb 

• Kettlebell Swing 50lb 


• 50 Wall Ball (20lbs ball / 10' target) 

• 50 Double-unders (or 200 singles) 









• 100 Squats 



• 50 of: Pull-ups, Push-ups, Situps, Squats 


• 50 of: Pull-ups, Push-ups, Situps, Squats 





• 100 GHD Sit-ups 

• 100 Star Jumpers 


Warm-up / Prep: 3 rounds: 10 x Kettle Bell 

Swing, 10 x KB Thrusters 55lb, 10 x Air Squat 

4 Rounds then Run 2 Miles 

For time 

3 Rounds of 2 mins max reps. Do 2 minutes 

box jumps, move immediately to 2 minutes PP, 

etc. until you have done 8 minutes continuous 

exercise at max capacity. Record # of reps for 

each exercise. Rest 2 minutes and repeat. 

repeat again. 

3 Rounds for time 

For time 

For time 

For time - Substitute Sit-ups if no access to a 

Glute Ham Developer. Star-Jumpers are an air 

squat followed by a jump off the ground

Running with Fran 

Running with Tabata 

Run, Squat, Push, Run 

Ryan 

Seal Adventure Race 

Seal Fight Gone Bad-1 

Seal Fight Gone Bad-2 

Seal Fit 


21-15-9 of the following: 

• Thrusters (95lb Rx) 

• Pull-ups 

Then 


21-15-9 of the following: 

• Thrusters (95lb Rx) 

• Pull-ups 

Then 


• Tabata Push ups 


• Tabata Wall Ball 20lbs 


• Tabata Squat 


• Tabata Dumbbell Push Press 


• Tabata wieghted sit up 45lbs 


• 30 Front Squat 135lb 

• 50 Push ups 







• 10 Wallball 10' 



• 40 Squats 


Endurance 

• Sea Phase: Row 5,000 meters 

• Land Phase: Run 3 miles w/ 40lb (vest or 

backpack) 

• Air Phase: 30 muscle ups, or 120 pull-ups 

• 135lb Deadlift 

• Kettlebell Swing 1.5 Pood 

• Knees to Elbows 

• Box Jumps 

• KB Swing 40lb 

• Sit-ups 

• Burpees 

• Push Press 65lb 

• Mountain Climbers 

With 20lb vest / Backpack 

• Run 400 meters 


• 50 push-ups 

• 75 sit-ups 

• 100 squats 

Tabata is 8 rounds, 20 sec on, 10 sec rest. 

Score your total reps and total time 

For time 

5 Rounds for time 

Any time under an hour would be a great 

show. Don't slack on the row - you should 

maintain sub 2:00 per 500 pace. If no access 

to a rowing machine, then sub 100 burpees 

Every min move from through each of the 5 

stations - the clock runs continuously - 1 min 

rest between rounds before repeating. 3/5 

rounds 

Every min move from through each of the 5 

stations - the clock runs continuously - 1 min 

rest between rounds before repeating. 3/5 

rounds 

Warm-up / Mental Preparation Turkish Getup: 

3 X 5 each side @ 40lb 

3 Rounds

Tiffani 

Thermopylae Run 

The Grind 

The Pirates 

Thruster Buster 

To Hell You Row 

Unworthy 



• 800m Run 

• 50 Thusters 95lb 

• 400m Run 


• 1 mile run 

• Run 1 mile 

• 25 Pull ups 



• 25 Box Jumps 20" box 


• 25 Kettlebell Swings 50lb 





• 25 Box Jumps 20" box 


• 25 Kettlebell Swings 50lb 


• 100 Situps 






• 100 Double-unders/500 singles 



Metcon / Strength 

• 25 Curtis P's 115lb 

• Row 1,500 meters 

• Squat Clean Thruster 65lb 

• KB swing 55lb (1.5 pood) 


Intensity / Stamina 

• Thrusters 115lbs 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 

• Row (meters) 100 - 200 - 300 - 400 - 500 - 600 - 

700 - 800 - 900 - 1,000 

• 80-40-20-40-80: Squats 

• 40-20-10-20-40: KB Swing 1.5 Pood 

• 20-10-05-10-20: Pull-ups 

Warm up 4 rounds 15 squats, 15 push-ups, 

rope climb. Sub 15 pullups for rope climb. Sub 

75 regular situps for 25 GHD situps if 

necessary. Scale to 75lb thruster if necessary 

The "300" with running 

For Time 

Warm-up: 50 burpee pull-ups 

3 rounds for time (one for each Pirate killed by 

the SEALs). Row fast so you get to shore 

before the sniper rounds hit! This will suck. 

Recall the Curtis P - Perform a Clean from the 

floor, then racked lunge each side, finish with 

push-press. That is 1 repetition 

30 - 20 - 10 For time: 

Warm-up: 100 air squats, 100 push-ups, 100 

sit-ups 

Do ten thrusters, then row 100 meters. Do 9 

thrusters, row 200 meters, 8 thrusters, row 300 

meters...all the way to 1 thruster and 1,000 

meters 

5 Rounds, 1st round looks like 80 Squats + 40 

KB + 20 Pull-ups. 2nd Round looks like 40 

Squats + 20 KB + 10 Pull-ups. And so on... 

Weighted Pull-up Pyramid Do 5 Pull-ups at the following weight: 10-20-30-40-50-60-70-60-50-40-30-20-10

For Time: 3 Rounds 



As Many Rounds in: 30 mins 

50 - 35 - 20 

50 - 35 - 20 

The Nameless Workouts 

Endurance 

Wear 20lb Vest During WOD 

• 50 Squats 




Intensity / Power 

• Max Body Weight Rep Bench Press 

• Max Pull-ups 

• 30 Box Jumps 24" 

• 400 meter Sprint 

MetCon Intensity 

• 800m run 

• 21 Box Jump 


Intensity 

• 10 Thruster 95lb 


• 20 KB Swing 55lb 

As many rounds in 15 mins of: 

• 10 Squats 

• 5 Burpees 


Then after 15 mins run 1 mile 

Repeat-As many rounds in 15 mins of: 

• 10 Squats 

• 5 Burpees 


50 Sumo Deadlift High Pull 50lbs 

Then perform a reverse order Helen: 

21 - 15 - 9 

• Kettlebell Swing 50lbs 

• Pull-ups 

• 400m run 

After Helen repeat 50 SDHP 50lbs 



• Box Jump 20" 

• Push-up 

• 400m Run 



• Push-ups 

• Sumo Deadlift High Pull 65lbs 

• Pull-ups 

Warm-up: Hydrate, 100 jumping jacks 

Strap on the vest or backpack with 2 10lb 

weights and hit it hard. This is a good time to 

clear your minds and push past the your selfimposed 

limitations. Seriously, this is not hard, 

just looks like it. If you enjoy this kind of 

workout, then you join me in the ranks of the 

deranged, but utterly sane 

Warm-up: Run 2 miles 

Warm-up/Prep: Barbell complex 65lb, 75lb, 

85lb, 95lb, 105lb 

Barbell complex: 6 reps each, without putting 

bar down: Dead lift, upright Row, Hang Squat 

Clean, Front Squat, Overhead Press, Back 

Squat. Do this for each weight stated. For Core 

break into sets of 50 flutter kicks if necessary 

As many rounds in 30 minutes 

50 - 35 - 20 

50 - 35 - 20

50 - 35 - 20 

50 - 35 - 20 

50 - 35 - 20 




• Pull-ups 

• Sit-ups 

• Burpees 

• 400m Run 

• Deadlift 135lbs 




• Ring Pull-ups 

• Ring Dips 

• 400m Run 

• Max Bench Press in 1 min 

-Rest 1 min 

• Max Pull-ups in 1 min 

-Rest 1 min 

• Max Push-ups in 1 min 

-Rest 1 min 

• Max Ring Dips in 1 min 

-Rest 1 min 

50 - 35 - 20 

50 - 35 - 20 

50 - 35 - 20 

5 Rounds 

5 Rounds

Workout Of The Day Lists-NAVY SEALS

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